Kale Nutrition Facts: Calories, Macros & Health Benefits
Summary: One side (150g) of kale contains 66 calories, 4.3g protein, 8.0g carbs, and 1.8g fat. Kale is a good source of sodium, calcium, vitamin c.
Nutrition Facts — one side (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 66 kcal | 3% |
| Protein | 4.3g | 9% |
| Carbohydrates | 8.0g | 3% |
| Total Fat | 1.8g | 2% |
| Fiber | 3.5g | 12% |
| Sugar | 1.8g | -- |
| Saturated Fat | 0.30g | 2% |
| Sodium | 378.0mg | 16% |
| Potassium | 216.0mg | 5% |
| Calcium | 225.0mg | 17% |
| Iron | 1.3mg | 7% |
| Magnesium | 37.5mg | 9% |
| Zinc | 0.41mg | 4% |
| Vitamin C | 26.7mg | 30% |
| Vitamin A | 219.0mcg | 24% |
| Vitamin B6 | 0.09mg | 5% |
| Folate | 97.5mcg | 24% |
| Vitamin K | 627.0mcg | 522% |
| Phosphorus | 63.0mg | 5% |
Is Kale Good for You?
Kale provides 66 calories per side (150g) with 4.3g of protein, 8.0g of carbohydrates, and 1.8g of fat. It is a source of sodium (16% dv), calcium (17% dv), vitamin c (30% dv).
Key Health Benefits of Kale
- Good source of sodium (16% dv)
- Good source of calcium (17% dv)
- Good source of vitamin c (30% dv)
- Good source of vitamin a (24% dv)
- Good source of folate (24% dv)
- Contains 3.5g of dietary fiber per serving
Frequently Asked Questions
How many calories is in kale?
One side (150g) of kale contains 66 calories.
How much protein is in kale?
One side (150g) of kale provides 4.3g of protein.
Is kale vegetarian?
Yes, kale is suitable for vegetarian diets.
Is kale vegan?
Yes, kale is completely plant-based and vegan-friendly.
Is kale gluten-free?
Yes, kale is naturally gluten-free.
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Nutrition data sourced from USDA FoodData Central. Track kale and thousands of other foods with the Gram app.